Regular exercise is important for maintaining good health, but overdoing it can have negative effects on both physical and mental well-being.
Overtraining occurs when the body is subjected to more physical stress than it can handle, resulting in decreased performance, increased risk of injury, and other negative consequences.
In this blog post, we'll discuss 5 warning signs of overtraining that you should watch out for, and why it's important to seek professional help if you think you might be overtraining.
Sign #1: Persistent Fatigue
Feeling tired and sluggish even after getting enough rest is one of the most common signs of overtraining. When you exercise, your body breaks down muscle tissue, and it needs time to repair and recover.
If you don't give your body enough time to recover, you'll start to feel fatigued and experience a decrease in energy levels.
Sign #2: Decreased Performance
If you notice that you're not able to lift as much weight, run as fast, or perform as many reps as you normally would, it could be a sign that you're overtraining. Overtraining can lead to decreased performance, even if you're working out more frequently or intensely.
According to the American College of Sports Medicine, a safe rate of progression is to increase the intensity or duration of exercise by no more than 10% each week.
Sign #3: Increased Resting Heart Rate
Overtraining can also cause an increase in your resting heart rate. Your body is under constant stress when you're overtraining, which can cause your heart rate to stay elevated even when you're at rest.
If you notice a sustained increase in your resting heart rate, it may be a sign that you're overtraining.
The Australian Heart Foundation recommends that adults aim for a resting heart rate of 60-100 beats per minute.
In the United States, a resting heart rate of 60-100 beats per minute is considered normal.
Sign #4: Increased Risk of Injury
Overtraining can increase the risk of injury because your body is fatigued and unable to handle the stress placed on it.
If you notice that you're experiencing more aches and pains than usual, it could be a sign that you need to scale back your workouts.
The Australian Institute of Sport recommends that athletes reduce the intensity and volume of their training by up to 50% if they are experiencing signs of overtraining.
In the United States, the National Strength and Conditioning Association recommends that athletes monitor their training load and reduce it if they experience symptoms of overtraining.
Sign #5: Mood Changes
Overtraining can also have a negative impact on your mental health. It can lead to mood changes such as irritability, anxiety, and depression.
If you notice a change in your mood, it may be a sign that you're overtraining and need to take a break.
In Australia, the Black Dog Institute recommends that people who experience mood changes as a result of overtraining seek help from a mental health professional.
The National Alliance on Mental Illness in the United States provides resources and support for people who experience mental health issues as a result of overtraining.
If you're experiencing any of these warning signs, it's important to take action to prevent further harm to your body.
This may include taking time off from exercising, reducing the intensity or frequency of your workouts, or seeking help from a qualified healthcare professional.
Overtraining is a common problem among fitness enthusiasts, and it can have negative effects on both physical and mental health.
By paying attention to warning signs such as persistent fatigue, decreased performance, increased resting heart rate, increased risk of injury, and mood changes, you can take steps to prevent overtraining and maintain good health.
If you think you may be overtraining, don't hesitate to seek help from a qualified doctor or healthcare professional.